Negative thoughts can take a toll on your mood, confidence, and overall well-being. It's crucial to learn how to spot and challenge these thoughts if you want to cultivate a healthier mindset. In this post, we’ll take a closer look at some common cognitive distortions and share practical strategies to help you get rid of negative thoughts. By identifying these thought patterns and swapping them out for more balanced views, you can start to break the cycle of negativity and enhance your emotional resilience. 

What Are Negative Thoughts and Cognitive Distortions?

Here are several examples of negative thoughts you might experience throughout your day:

• "I'm not good enough."
• "Everything always goes wrong for me."
• "No one really cares about me."
• "I’ll never succeed no matter how hard I try."
• "They’re probably mad at me."
• "I can’t handle this."
• "I’m such a failure."
• "Things will never get better."
• "They think I’m stupid."
• "I always mess things up."

Is there evidence to back up your negative thoughts? 

An important strategy when your mind begins to be filled with negativity is to check what’s really happening in your life at htat moment. Is there ample evidence to support these negative thoughts you’re thinking about? 

Here are a few examples of evidence you can look for in your daily life:

• Compliments or positive feedback from others
• Times when things went better than expected
• Tasks you successfully completed
• Supportive actions from friends or family
• Physical signs of progress (e.g., clean space, finished to-do list)
• Moments you felt calm, capable, or in control

Examples of Cognitive Distortions 

Here are examples of the most common cognitive distortions:

Examples of Cognitive Distortions & Corresponding Thoughts 

Get rid of negative thoughts by removing these intrusive thoughts today:

Cognitive Distortion	Description	Example Thought
All-or-Nothing Thinking	Seeing things in black-or-white categories.	"If I fail this test, I'm a total failure."
Overgeneralization	Viewing a single negative event as a never-ending pattern.	"I didn’t get the job. I’ll never be employed."
Mental Filter	Dwelling only on the negative details.	"I got one bad comment on my post, so the whole post was terrible."
Disqualifying the Positive	Ignoring or dismissing positive experiences.	"That compliment didn’t mean anything."
Jumping to Conclusions	Making negative assumptions with little or no evidence.	"She didn’t text back—she must be mad at me."
Catastrophizing	Expecting the worst-case scenario.	"If I make a mistake, I’ll get fired."
Emotional Reasoning	Believing that negative emotions reflect reality.	"I feel worthless, so I must be worthless."
Should Statements	Using "shoulds" to pressure or criticize yourself or others.	"I should be more successful by now."
Labeling	Assigning global negative labels to yourself or others.	"I’m a loser."
Personalization	Blaming yourself for things outside your control.	"It’s my fault the meeting went badly."

What is your “Inner Critic”?

The concept of our inner critic was first theorized by Sigmund Freud, the architect of many other fundamental theories in the world of psychology, such as psychoanalysis and personality theory. The inner critic is defined as “an internal voice characterized by self-judgment and a critical stance toward oneself.”

There's a voice in your head that sometimes (maybe more often that we’d like) seems to creep in and tell us we can’t do something or gives us a negative perception of events or circumstances. Becoming aware of your inner critic and learning to turn negative thoughts into positive affirmations and better choices will change your life for the better.

Why It’s Important to Challenge Your Inner Critic

Your inner critic can put a damper on your day and cause you to get stuck in a rut for a veyr long time. Your inner critic and the thoughts and patterns it brings up are often influenced by past events you’ve experienced in your childhood and quick conclusions that may not be rooted in facts or an accurate representation of your reality. Remember, facts and logic is a tool and it’s your friend. 

Challenging your inner critic is healthy and necessary. Just like making any decision, we need evidence to support it and to examine the consequences of actions we might take and the outcomes which stem from those. If you put effort into a task, you’ll usually receive a positive result (and if not there’s always experience). 

How to Identify Common Cognitive Distortions

Reality is often quite different - better or worse due to our perception and cognitive distortions (our understanding of your situation and what’s going on around us). Get rid of negative thoughts and cognitive distortions with these strategies:

Here are a few questions you can ask yourself to identify whether a thought or pattern of thiking is a cognitive distortion: 

• What evidence do I have for and against this thought?
• Am I seeing this situation in black-and-white terms, or is there a middle ground?
• Am I overgeneralizing based on one event?
• Am I focusing only on the negative, ignoring any positives?
• Am I assuming I know what others are thinking or feeling without any real proof?
• Am I exaggerating the consequences of this situation?

5 Ways To Get Rid of Negative Thoughts

Wondering how to get rid of negative thoughts? Millions of negative thoughts run through our minds each day. Sometimes it may be difficult to identify how to get rid of them once and for all. 

Here are five ways to get rid of negative thoughts:

Method #1: Practice Cognitive Restructuring

Cognitive restructuring is the first strategy you can use to get rid of negative thoughts. Cognitive restructuring is 

Examples of automatic negative thinking: 

• “I can’t do ______.”
• “This won’t be possible.”
• |I’m not ____ enough.
• “This won’t work.”

Important questions to ask yourself: 

• Am I making a judgment about myself based on how I feel right now?
• Am I expecting myself or others to meet unrealistic standards (shoulds)?
• Am I labeling myself or others in a harsh, unhelpful way?
• Am I blaming myself for something that may not be entirely my fault?

Strategies for restructuring your thoughts:

• Identify negative thought patterns
• Challenge cognitive distortions
• Interrupt with thought stopping
• Practice self-compassion daily
• Focus on solutions, not problems

Remember to always practice self-compassion. Remember, we are all a work in progress. 

Method #2: Use Mindfulness to Anchor Your Thoughts

Mindfulness is the act of “observing one's thoughts and feelings without judging them as good or bad.” In other words, it’s important you stay open and actively observe what thoughts are come into your head. 

Mindfulness is another powerful tool in your toolbox that helps to anchor your thoughts and get rid of negative thoughts faster. 

Here are a few mindfulness exercises to get you started:

• Breathing with Awareness: Take a moment to really focus on each breath you take, both the inhale and the exhale. If negative thoughts pop up, just acknowledge them gently, then guide your attention back to your breath. This creates a little space for more positive thoughts to flow in.
• Thought Labeling:  When a negative thought surfaces, try labeling it—something like "That's a worry thought" or "That's self-criticism." This simple act helps you create some distance from the thought, making it easier to challenge.
• Mindful Observation: Redirect your focus to something in your surroundings, like a tree or an interesting object, and take a good look at it. Observing it in detail can help you step away from that negative self-talk.
• Gratitude Practice: Take a moment to think about the things you’re grateful for, no matter how small. Shifting your focus to gratitude can really help balance out negativity.
• Grounding through the Senses: Engage all five of your senses—sight, sound, touch, taste, and smell—to help steer your mind away from those negative thinking patterns.

Method #3: Journal Your Emotions and Patterns To Get Rid of Negative Thoughts

Consistent journaling is a powerful tool to overcome negative thoughts and to simply help you feel better as you grapple with life’s unexpected situations and the daily grind. 

Here are 7 journal prompts you can use to get you started: 

1. What am I feeling grateful for today? 
   1. Take a moment to think about those little things that brought you joy or a sense of peace, no matter how insignificant they might seem.
2. What negative thoughts am I clinging to, and what evidence do I have that contradicts them? 
   1. Challenge those negative beliefs by jotting down their opposites or any facts that prove them wrong.
3. What strengths have I demonstrated lately, even in small ways? 
   1. Recognize your resilience, whether it’s getting through a tough situation or simply taking care of yourself. 
4. How would I support a friend who is dealing with the same thoughts? 
   1. Consider how you’d offer encouragement to someone else and apply that same kindness to yourself. 
5. How did I navigate a challenging situation today, and what lessons can I take from it?
   1. Reflect on a tough moment and write about how you handled it—what worked well, and what could be improved.
6. What would I pursue if I weren’t afraid of failing or being judged?
   1. Let your thoughts flow freely about what you might try or explore without the burden of negative thoughts holding you back.
7. What’s one positive action I can take today to boost my mental health? 
   1. Think of a simple, achievable step that can lift your mood or help ease your stress.

Journaling for negative thoughts to disappear is another powerful tool at your disposal. 

Method #4: Reframe with Positive Self-Talk To Get Rid of Negqative Thoughts

Studies have shown that positive self-talk can help you get rid of negative thoughts and boost self-esteem. It’s necessary to implement positive affirmations for negative thoughts to lose their power.

Examples of positive self-talk include: 

• "I am capable of handling this."
• "I am doing the best I can, and that’s enough."
• "Every challenge is an opportunity to grow."
• "I trust myself to make the right decisions."
• "I am worthy of success and happiness."
• "Mistakes are part of learning and improving."
• "I am confident and prepared for whatever comes my way."
• "I can manage my stress and find peace."
• "I am proud of how far I’ve come."
• "I am strong, resilient, and able to overcome obstacles."

Here’s a chart with reframed negative thoughts and their corresponding positive self-talk:

Negative Thought	Reframed Positive Self-Talk
“I’m not good enough.”	“I am capable and always improving.”
“I always mess up.”	“Mistakes are part of learning, and I grow from them.”
“I can’t handle this.”	“I have the strength to face challenges and grow stronger.”
“I will never succeed.”	“Success takes time, and every step brings me closer.”
“I’m a failure.”	“I’ve experienced setbacks, but they don’t define me. I learn and improve.”
“No one cares about me.”	“I am deserving of love and support, and I build meaningful connections.”
“I’m so overwhelmed.”	“I can take things one step at a time and manage what’s in front of me.”
“This is too hard.”	“I am resourceful, and I can find a way to overcome obstacles.”
“I’ll never be good at this.”	“I’m learning and improving every day; progress takes time.”
“I’m not worthy of success.”	“I deserve success, and I’m taking steps to make it happen.”

Get rid of negative thoughts with one of our experienced and licensed physicians today

Method #5: Seek Support Through Therapy or Coaching

One more strategy to get rid of negative thoughts is to actively seek support through therapy or counseling. Once your negative thoughts are identified, you and your therapist work together to challenge and reframe them. Instead of the aforementioned thought, one might learn to think, “I am prepared for this presentation, and even if I make a mistake, it’s okay.”

Building a Daily Routine to Promote A Clear & Healthy Mind & To Get Rid of Negative Thoughts

Daily routines are powerful in helping you to follow through on getting rid of negative thoughts and patterns that hold you back in your life. 

Here are some great ways to start building routines that stick:

• Start small: Kick things off with just one or two habits, then gradually add more as you get comfortable.
• Set specific goals: Make your routines clear and measurable—like saying, "I’ll exercise for 15 minutes."
• Use reminders: Set daily nudges to help you stay on track.
• Make it enjoyable: Pick activities that you genuinely look forward to.
• Be consistent: Try to do your routines at the same time each day to help solidify the habit.
• Track your progress: Keep a journal or use an app to keep an eye on how you’re doing.

Here’s a positive routine you can adopt to keep yourself busy and productive:

Morning Routine:

• Wake up at the same time every day.
• Start your day with a glass of water to hydrate.
• Spend 10 minutes stretching or doing light exercise.
• Plan your day with a to-do list.
• Take 5 minutes for positive affirmations or gratitude.

Afternoon Routine:

• Take a 10-minute break every hour to recharge.
• Work in focused blocks, like 25-minute Pomodoro sessions.
• Enjoy a healthy lunch, focusing on veggies and protein.

Evening Routine:

• Reflect on your day by journaling or reviewing what you accomplished.
• Unplug from screens at least 30 minutes before bedtime.
• Wind down with relaxation techniques, like deep breathing or light reading.

Advantages of Daily Routines:

• Keeps you on track and helps you get things done more efficiently.
• A structured day means less decision fatigue.
• Helps you carve out time for what really matters.
• Routines build habits that become second nature over time.
• Having set routines clears up mental space for bigger decisions.
• Regular routines can include exercise, good sleep, and healthy eating.
• Gives you a sense of control and accomplishment.

How Telapsychiatry Can Help You Get Rid of Your Negative Thoughts

By understanding our thought patterns and learning to challenge and change them, we can pave the way for a life where anxiety doesn’t hold the reins. If you or someone you know struggles with anxiety, consider exploring CBT as a potential pathway to healing and growth.

We're here to support you through your journey toward improved mental well-being. Call us at 888-903-5505 or schedule an appointment online

FAQs

Where Do Negative Thoughts Come From?

Negative thoughts often have their roots in our past, particularly from traumatic experiences or a series of failures. We tend to fall prey to cognitive biases, such as **negativity bias**, which makes us dwell on the negative rather than the positive, reinforcing a gloomy mindset. Factors like stress, our upbringing, and our environment also play a significant role in shaping these negative thought patterns.

Can Negative Thoughts Cause Anxiety?

Yes, they can. Negative thoughts can set off the body’s stress response, leading to heightened anxiety levels. When we find ourselves constantly worrying about the worst possible outcomes, our anxiety can spiral, impacting both our mental and physical well-being. Furthermore, this negative thinking can lead to **rumination**, where we get stuck replaying past mistakes or fretting over future failures, which only intensifies our anxiety.

Can Negative Thoughts Make You Sick?

Yes, chronic negative thinking can trigger the body’s stress response, which in turn weakens the immune system and raises the risk of getting sick. Another thing to remember is that waking up with negative thoughts is  normal if your life is filled with stress and stress can make you sick. Ongoing negativity can manifest in physical symptoms like headaches, muscle tension, or digestive problems due to the relentless stress. Also, mental health issues like depression, often fueled by negative thoughts, can lead to a range of physical health problems.

Can Negative Thoughts Come True?

While negative thoughts don’t directly cause events to unfold, they can certainly shape our actions and perceptions, making negative outcomes more likely. The “self-fulfilling prophecy” effect suggests that if you believe something bad will happen, you might unconsciously act in ways that bring it to fruition. Plus, when we focus on the negative, we often miss out on potential positive outcomes, reinforcing the idea that bad things are bound to happen.